This page is mostly for me, but for you, too, if you want to read it.

I’ll be keeping a log of my training.

I’m trying out Sally Edward’s (Triathlons for Women) training point system. Here’s how it works:

Level of exercise exertion is rated from 1 to 5 based on heart rate. One point is awarded for each minute in zone 1, two for each minute in zone 2, etc. Because I’m really focused right now on just getting up and moving more, I’m counting anything that isn’t sitting as zone 1 (my easy warm up at the gym, grocery shopping, etc.) Zone 2 is anything that gets my heart rate up to about 130 to 139, Zone 3 is 140 to 149, Zone 4 is 150 to 159 and Zone 5 is 160 and above. Sally recommends 800 to 1000 points per week if you’re training for a sprint triathlon.

Read more about training points and self-coaching here.

October 2011

Week runs Monday to Sunday. End of week and end of month totals are in red.

October 30 (Sunday):241 daily points/743 weekly points (8.7 miles/week)

Run/walk: First official 5K!!! So exciting! 52 minutes, 7 seconds. 25@zone4: 100, 27@zone3: 81

Walk: 1.5 mile warm up with Tee before the race: 30@zone2: 60

October 29 (Saturday): 0 daily/502 weekly points (4.1 miles/week)

Taper day for race.

October 28 (Friday):156 daily points/502 weekly points (4.1 miles/week)

Happy 40th birthday to me! 5K at the gym, PR of 52 minutes. Could have done better, but I went out too fast, without enough warm up and got leg cramps. Boo. 52@zone3: 156

October 27 (Thursday): 0 daily points/347 weekly points (1 mile/week)

Recovery day—PMS flu

October 26 (Wednesday): 0 daily points/347 weekly points (1 mile/week)

Recovery day.

October 25 (Tuesday):110 daily points/347 weekly points (1 mile/week)

Swimming: 600 meters, half breast, half back. 30@zone3: 90

Water jogging: 10@zone2: 20

October 24 (Monday): 237 daily points/237 weekly points (1 mile)

Total Body Conditioning: class with Lisa. Made it through both rounds (yay!) 60@zone3: 180

Run: My first straight-through mile! Very, very slow, but DONE. 19@zone3: 57

October 23 (Sunday): 160 day points/875 week points (11.7 miles/week)

Run/walk: 2.5 miles at the gym, Run 1/Walk 4 X 7: 40 @ zone 3: 120

Walk: With Ruby, .5 mile out and back: 20@zone2: 40

October 22 (Saturday):210 day points/715 week points (8.2 miles/week)

Run/walk: 4 miles, twice around Sparks Marina….at least a mile of running! 70@zone3: 210

October 21 (Friday):105 day points/505 week points (4.2 miles/week)

Walk/run: 2.3 miles, 2 short run intervals. 15@zone3: 45, 30@zone2: 60

October 20 (Thursday):90 day points/405 week points (1.9 miles/week)

Strength Training: legs and shoulders. 60@zone3: 90

October 19 (Wednesday): 0 day points/315 week points (1.9 miles/week)

Day off.

October 18 (Tuesday):105 day points/ 315 week points (1.9 miles/week)

Walk/run: 1.88 miles, 8X 1 minute run, 3 minutes walk. 35@zone3: 105

October 17 (Monday): 210 day points/210 week points

Total Body Conditioning class: 12 stations, 1/2 planks, 1/2 weighted cardio. Two rotations. Finished the whole class for the first time! 30 @ zone 4: 120 points, 30 minutes @zone 3: 90

October 16 (Sunday): 186 day points/854 week points (11.8 miles/week)

Walk/run: 3.2 miles on gym track (52.21 minutes…PR!) 52@zone3: 156

October 15 (Saturday): 290 day points/668 week points (8.7 miles/week)

Walk: 2 miles on gym track, 40@zone2: 80

Strength training: 4 sets each chest press (65 pounds), dumbbell flies (10 pounds), assisted pull-ups (200 offset, 2 to 3 each set. So sad!) 3 sets of dead lifts, 65 pounds. 30 minutes@zone3: 90, 30 minutes@zone2: 60

Abs: 30 partner weight ball sit ups, 100 crunches 20@zone3: 60

October 14 (Friday): 111 day points/378 week points (6.7 miles/week)

Walk/run: C25K, W3, D2, plus walk: 2.1 miles, 37@zone3: 111

October 13 (Thursday): 40 day points/267 week points (4.6 miles/week)

Walk: to Raley’s and back, twice (forgot money!): .8 miles, 20@zone2:40

October 12 (Wednesday): 72 day points/227 week points (3.8 miles/week)

Walk/run: C25K, week 3, day 1: 1.3 miles, 24.21 minutes 1/2 running! 24@zone3: 72

October 11 (Tuesday):151 day points/277 week points (2.5 miles/week)

Walk (warm up): 4 laps, 8@zone 2: 16

Circuit/boot camp: 45@zone3: 135

October 10 (Monday): 126 day points/126 week points (2 miles/week)

Walk/run, outdoors: 2.07 miles in 42 minutes. Right leg was stiff, but no cramping. Ran about 1/3 mile total in intervals. 42@zone3: 126

October 9 (Sunday): 153 day points/1046 week points (11.25 miles/week)

Walk/run, track: C25K, week 2, day 3. Two total miles, 4 laps of running. Right leg cramped again, but not as badly as yesterday. Taking a couple days off running. 30@zone 3: 90, 7@zone 4: 28

Yoga stretching: 15@zone 1: 15

Abs: 100 crunches (40 normal, 30 each side oblique): 10@zone 2: 20

October 8 (Saturday):86 day points/893 week points (9.25 miles/week)

Walk/run at gym: 1 mile. Right leg cramped badly after 4 laps of running. (19 minutes) 8@zone3: 24, 11@zone2: 22

Circuit weight training: one rotation, 12 reps each machine: 20@zone2: 40

October 7 (Friday): 0 day points/807 week points (8.25 miles/week)

Day off

October 6 (Thursday):360 day points/807 week points (8.25 miles/week)

Walk/run: 3.1 miles on gym track (54 minutes, 41 seconds). Ran 6 laps! (2/3 mile), plus 6 more 1/2 laps. 55@zone 3: 165

Abs/arms: walked 4 laps warm up and cool down, abs and arms workout. 45@zone 3: 135, 15@zone4: 60

October 5 (Wednesday):252 day points/ 447 week points (5.15 miles/week)

Walk/run: 4.15 mile outdoor walk, about 1/2 mile running in intervals included. 84 @ zone 3: 252

October 4 (Tuesday): 0 day points/195 week points (1 mile/week)

Day off.

October 3 (Monday): 195 day points/195 week points (1 mile/week)

Walk/run: 1/2 mile warm up, jogged two 1/2 laps. Walked another 1/2 mile after class. 20@zone 3: 60

Boot camp class with Lisa: 25 @zone 3: 75, 15@zone 4: 60 (Finished 15/24 stations, then walked.)

October 2 (Sunday): 120 day points/   898 week points

Walk/run: 2 miles (walk 3, run 4 1/2(!!!), walk 11 with 2 more laps mixed in of SPRINTING!) 20@zone 3: 60, 15@zone4: 60

October 1 (Saturday): 27 day points/778 week points

Walk/run: 1/2 mile (walk 3 laps, run 2 laps.) I ran two laps in a row! First time. 5@zone 3: 15 points, 3@zone 4: 12 points

September 2011

Week runs Monday to Sunday

September 30 (Fri):94 day points/ 751 week points

Walk/jog: 1 mile (14 minutes!) (walk 1 lap, jog 1/2 and walk 1/2 x5, jog 1 1/2 laps, walk 1 1/2 laps) 10@zone 3: 30points 4@zone 4:16 points

DIY Boot Camp w/ Nick: box 5 minutes, ropes 2 minutes, weights (chest press@90, shoulder press@50) 6 minutes, squats up the stairs 3 minutes: 16 @ zone 3: 48 points

September 29 (Thurs): 312 day points/657 week points

Walk/jog: 2 miles (jog .5 miles: 5 half laps with half lap of walking between, 2 full laps (one directly after the half laps and one at the end of the workout.) 30 @ zone 3: 90 points  @zone 4: 80 points

DIY Boot Camp: 1 minute each: jump on and off a tire, planks, flip a tire: 12 @ zone 4: 48 points (includes 1 minute rest between, with elevated heart rate.) Squat thrusts with a weighted ball (10@zone 4: 40), 2 sets of 15 TRX pull downs (6@zone 4: 24), 10 minutes of crunches (10 @ zone 3: 30)

September 28 (Wed): 135 day points/345 week points

Walk: Easy walk with Tee at the river: 30 @ zone 2: 60

Training with Lisa: 5 minutes on treadmill, 5 minutes boxing, 5 minutes rowing machine, 5 minutes TRX pull downs (2 sets of 10), 5 minutes squats with 10 pound weights (2 sets of 15) 25@ zone 3: 75

September 27 (Tues): 0 day points/ 210 week points

Day off

September 26 (Monday): 210 day points/ 210 week points

Body fit class with Lisa: Finished half the class, walked the rest: 30 minutes zone 4: 120, 30 minutes zone 3:90